Because November is Vegan Awareness Month, it’s a good time to talk about the milk substitutes available in the dining halls. A person may seek a dairy milk alternative for a variety of reasons, including veganism, lactose intolerance, and potential health issues (antibiotics, pesticides, and hormones).
Cow’s milk has an amazing nutrient profile from a nutritional standpoint. It’s high in protein, has a good balance of key minerals like calcium, magnesium, potassium, riboflavin, folate, and vitamin B12, and is vitamin D fortified (the sunshine vitamin). What milk alternative(s) compares or comes closest to the nutritional content of dairy? Soy and almond are the two most popular choices, and both are accessible at North and South Dining Halls.
For comparison, a cup of low-fat dairy milk contains about 100 calories and 8 grams of protein. Soy milk comes the closest, with 95 calories and 7 to 12 grams of protein per cup. Almond milk has the fewest calories (30 to 50), as well as the least protein (1 gram per cup). Isoflavones, a type of phytonutrient found in soy milk, have been shown to have cancer-fighting qualities. Soy milk is high in polyunsaturated fat, which is good for your heart. Almond milk, on the other hand, is high in monounsaturated fats and vitamins A and E, which are good for your heart. Calories are the lowest, as mentioned above, but with fewer calories comes fewer nutrients. “It is fairly evident that nutritionally, soy milk is the greatest choice for replacing cow’s milk in the human diet,” according to a recent research published in the Journal of Food Science and Technology. They do admit, however, that almond milk is more popular than soy milk in terms of flavor.
It all boils down to personal preference and balance in the end. Calcium and vitamin D are routinely added to both milks. They’re both sweetened and unsweetened, and while they don’t have quite the nutritional punch that cow’s milk has, they can be excellent substitutes if you read labels and seek out other foods to make up for the nutrients you’re missing.
Is it preferable to drink almond or soy milk if you’re trying to lose weight?
Isoflavones, a type of phytonutrient found in soy milk, have been shown to have cancer-fighting qualities. However, some people complain about its “beany smell,” according to the authors, and some scientists are concerned about “anti-nutrient” compounds naturally contained in soy, such as phytic acid, which can make it difficult for the body to absorb and digest key vitamins and minerals.
Almond milk, on the other hand, is high in monounsaturated fatty acids and low in calories (approximately 36 per cup). More of these healthy fats may help with weight reduction and management, according to the scientists, and they’ve also been found to lower LDLor “bad”cholesterol. Almond milk, on the other hand, is low in protein and carbohydrates, making it nutritionally unbalanced compared to cow or soy milk.
Dairy-free coconut beverages, on the other hand, are protein-free. Even though it’s low in calories (approximately 45 per serving), saturated fat provides the majority of the energy. On the plus side, drinking this type of beverage has been linked to higher HDL (or “good”) cholesterol and lower LDL cholesterol, according to the report.
Rice milk with a sweet flavor can be used as a substitute for persons who are allergic to soybeans and almonds, but it’s high in calories (133 per serving) and lacking in useful elements. According to research, “drinking of rice milk as a substitute for cow’s milk without sufficient care can result in malnutrition,” especially in babies, the authors noted.
Cow’s milk has roughly 158 calories per 8-ounce serving, with 8 grams of protein, 9 grams of fat (5.5 grams of saturated fat), and 11.5 grams of carbs, compared to the dairy alternatives. The authors claimed in their article that this is the “ideal nutrient content” for baby cows, and it’s identical to the nutrient makeup of human breast milk.
What is the healthiest milk?
Hemp milk is prepared from crushed, soaked hemp seeds that are free of the psychotropic ingredient found in Cannabis sativa plants.
Protein and omega-3 and omega-6 unsaturated fats are abundant in the seeds. As a result, hemp milk has a somewhat higher concentration of these nutrients than other plant milks.
Although hemp milk is almost carb-free, some brands include sweets, which raise the carb count. Make sure to read the ingredient label and get hemp or any other plant milk that hasn’t been sweetened.
On the ingredient label, sugar may be described as brown rice syrup, evaporated cane juice, or cane sugar.
The seeds of the Cannabis sativa plant are used to make hemp milk. While the drink isn’t psychotropic, it does include more healthful fats and protein than other plant milks.
What’s the big deal about soy milk?
Soy also contains phytates, which are anti-nutrients that can prevent minerals like iodine, zinc, iron, magnesium, copper, and chromium from being absorbed. If you drink a lot of soy milk and eat a lot of soy-based processed goods, you’re more likely to develop nutritional deficiencies.
What are some of the drawbacks of soy milk?
Because of the added sugar, some forms of soy milk have a significant nutritional disadvantage. Added sugars increase your calorie intake without adding nutritious value to your diet, and they can raise your risk of heart disease and type 2 diabetes.
Is it healthy to drink soy milk?
Soy milk’s vitamins, minerals, and antioxidants may have significant health benefits. Vitamin B types present in soy milk, for example, are crucial for maintaining nerve cells and DNA in your body. They can also aid in the prevention of anemia, which can lead to exhaustion and fatigue.
Protein is also abundant in soy milk. Soy milk protein is nutritious, plant-based, and can aid in the maintenance of healthy muscles and organs.
Soy milk is high in omega-3 fatty acids, which are “good” fats that the body cannot produce on its own. The consumption of omega-3 fatty acids has been associated to a lower risk of dementia and Alzheimer’s disease. Soy milk’s influence on various disorders is still being researched, however soy is one of the greatest non-animal sources of omega-3 fatty acids.
Soy milk can also improve your heart and circulatory system. Soy milk, whether fortified or not, is a good source of potassium. Potassium is essential for maintaining a healthy blood pressure and pulse. Soy milk has also been related to reduce cholesterol levels, particularly in those with high cholesterol.
Isoflavones, a type of molecule known as phytoestrogens, are found in soy milk. In the body, these isoflavones work like a weak kind of estrogen. As a result, studies have indicated that soy milk and other soy products may help to alleviate menopause symptoms like hot flashes.
Which milk is the most effective for weight loss?
For most people, cow’s milk is the ideal option because it provides a good source of protein and calcium.
Switch to reduced-fat or skim milk if you’re attempting to lose weight.
Lactose intolerant people should choose lactose-free milk.
Soy milk is recommended for those who have a cow’s milk protein allergy or who eat a vegan or plant-based diet because it contains the majority of the nutrients found in cow’s milk.
Calcium and vitamin D are essential in all types of milk, so pick calcium- and vitamin D-fortified versions whenever possible.
Why Lite n’ Easy?
Ashleigh Jones is a Registered Dietitian with over 10 years of experience in hospitals, corporate health, private practice, and the food sector. She is a published researcher who has worked in a variety of fields, including genetics, multiple sclerosis, and sports nutrition. Ashleigh is an expert in endocrine problems, having a special focus in weight loss, pituitary and thyroid disorders, and diabetes management. Ashleigh is passionate about encouraging healthy habits, particularly among busy people, and she provides simple and long-term nutrition solutions.
Is soy milk beneficial to weight loss?
Weight-loss benefits: The most obvious benefit of soy milk over cow’s milk in terms of weight loss is the lower calorie and sugar content. Soy fat is helpful for weight-watchers, unlike milk fat, which is extremely saturated and prone to forming deposits.
Is it safe to drink soy milk on a daily basis?
According to the American Institute for Cancer Research, one to two 8-ounce cups of soy milk per day are deemed safe and provide many of the same nutrients as cow’s milk (AICR). However, keep an eye out for soy milk versions with added sugar, and limit yourself to one serving per day.
Is it true that soy milk causes weight gain?
Soy milk is prepared by soaking soybeans in water, grinding them up, then straining them. This milk’s fiber and soy protein may reduce your risk of high cholesterol and heart disease. While soy milk isn’t very calorie-dense, eating too many calories from any source might lead to weight gain.
Q. Is it healthy to drink almond milk every day?
A. Almond milk is healthy for your body. Drinking a glass of this delicious beverage every day will assist you in maintaining a healthy lifestyle. One of the most important advantages of drinking almond milk on a daily basis is that it strengthens your immune system and makes it easier to fight infections and disorders.
Q. Is almond milk healthier than milk?
A. Almond milk has a lower carbohydrate amount than ordinary milk, although having a higher fat content. As a result, because of its low calorie content, almond milk is usually the best choice for dieters. With only 40kCal calories per cup, dairy milk contains nearly double the number of calories as unsweetened almond milk.
Q. Is almond milk good for weight loss?
A. Of course. Your weight-loss journey will be aided with almond milk. It’s because of the low calorie count. Almond milk is a popular weight-loss food that can assist you in a variety of ways. It also has a good amount of protein and is low in fat. As a result, it’s good for weight loss.
Q. Are there any side effects of almond milk?
A. Of course. Almond milk may have some negative consequences. These adverse effects, on the other hand, are exclusively caused by overconsumption and nut allergies. Nut allergies, thyroid problems, excessive blood sugar, skin responses, and stomach problems are all possible side effects.
Q. Is almond milk good for the skin?
A. Of course. Almond milk is beneficial to the skin since it is high in moisture. As a result, the skin is rejuvenated and refreshed, remaining smooth, plump, and hydrated. It also has a lot of antioxidants, which assist to keep wrinkles and fine lines at bay.
Q. Which is healthier, almond or oat milk?
In terms of nutrition, almond milk is somewhat superior to oat milk. Almond milk, for example, is high in vitamin E, which is healthy for your skin and immune system.
Q. Can I drink almond milk at night?
A. Almond milk is a sleep-inducing alternative to the conventional bedtime treatment, and it may be a good choice. Additionally, it raises serotonin levels, which can aid in better sleep.
Q. When should I drink almond milk?
A. Almond milk can be consumed in the morning or at night. It is entirely up to you when you want it. To gain the health benefits, though, it is recommended to have it first thing in the morning.
Q. Can you warm up almond milk?
A. At room temperature, almond milk provides all of its benefits. Low to moderate temperatures can be used to heat or warm it. It’s not a good idea to heat almond milk to a high temperature because it reduces its nutritious value.
Q. What kind of milk is good for PCOS?
A. Women with PCOS are more likely to develop insulin resistance, and dairy consumption can raise insulin levels. As a result, seek for unsweetened almond milk, coconut milk, soy milk (unsweetened), hemp milk (unsweetened), flax milk (unsweetened), cashew milk (unsweetened), pea milk (unsweetened), and other healthy choices.